Drop sets are weight training sets in which the weight is decreased in each subsequent set in a group of sets.
A set is a group of repetitions of a single exercise. A repetition is one instance of an exercise.
The first set should be with a weight that induces "failure" at the final repetition so that you cannot do one more repetition.In drop sets you can vary the format by:
- decreasing the weight and increasing the number of repetitions in the subsequent set
- decreasing the weight and keeping the number of repetitions the same
- varying rest time between sets (or having none at all)
- by reducing the weight a little or a lot.
You can check out more weight training fundamentals in the weight training guide.
Drop sets are sometimes called "reverse pyramid" sets because you start with a heavy weight and progessively reduce it.
The workout program called for 3 drop sets starting at 6 repetitions to failure, with a weight reduction of 15% for each subsequent set and progression to failure, and no rest between sets.